So now I can bench 100lbs and bust out abt 6 reps with ease. Here's the thing. The next day, i am not sore at all. This is quiet different, as when i deadlift heavy, the next day I really feel my back sore. My form is guiet good, as I keep my shoulder blades pulled back and the back arched. After some deep thought about my bench press, I relised that I was purely trying my best to push the weights up, and not really working the muscles like you are supposed too. There was once an article on Menshealth about how you can flex yr pecs to get an extra squeeze for better results. I can do this, but only with a much lower weight. My question is, should I drop the weights or continue like this? Should I focus on inclines for better built pecs?
Ash
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You're not alone. I very seldom get the DOMS from upper body work. I will get very sore from doing lower body work especially the first couple times through doing an movement I haven't done for a while.
I think it has to do with the larger muscles of the lower body being involved but some of the more physiologically-knowledgeable may be able to provide a much better explanation.
Nice job by the way!
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Soreness is not necessarily an indicator that a muscle was effectively used.
When you Bench, you use Pecs, Triceps, Delts, Lats, etc. to lift the weight. it is possible to train your Pecs to have more involvement. Basically, you have to concentrate on contracting it when benching. Eventually, you will do this automatically. You may want to drop the weight a bit to practice this.
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The only exercise I'm ever really sore from is glute ham raises (bodyweight leg curls, the way I do them).
Sometimes my chest will feel sore when I stretch it, but nothing like the days after a glute ham raise.
Basically, it happens to some people a lot, it happens to some people a little, and some people don't get it at all. Don't gauge your progress on how sore you are, gauge it on how much you lift, or many times you lift it, or how big you're getting, or how small you're getting, etc.
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Basically, it happens to some people a lot, it happens to some people a little, and some people don't get it at all. Don't gauge your progress on how sore you are, gauge it on how much you lift, or many times you lift it, or how big you're getting, or how small you're getting, etc.
Exactly.
Keep lifting as you have been and find other ways to measure your progress. Everybody is different when it comes to how they experience or don't experience DOMS.
if you can "bench 100 lbs and bust out 6 reps with ease" -- DOMS or not aside - maybe you aren't working hard enough - there doesn't sound like there is alot of overload going on if you can do your working sets "with ease"
I have never found the "feeling it" philosphy to be my guide for a good workout. I am now lifting 10 x 3 x 320 in deadlift and while it wipes the hell out of me at the end of the workout, I feel little to nothing the next day. I think some of it has to do with the individual and with particular strengths and weaknesses.
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Throw in my observations: I'm usually sore after a lower body day, especially if there's single leg work. Upperbody days my shoulders and arms can feel like a thousand pounds. I noticed they other day, I did sets of 3 with the Bench, followed by 3 sets of 8 DB press. Both of them were as heavy as I could go. I then used bands to do low to high woodchops. My shoulders were on fire for rest of the day and the following day as well.
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I'll very rarely get upper body DOMS but I always leave the gym knowing I've worked the upper body hard (it's hard to turn the wheel on the drive home from the gym). Are your lifts going up? If so then I wouldn't worry about soreness.
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You will also find the better your post workout nutrition is the less DOMS you experiance. If you are pumping in the right nutrients for repair then you will have less soreness.
I find the more common the exercise the less DOMS I have.
ie if I do it alot.
Maybe time to change up the BP.
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I lift heavy, but the next day I feel nothing...
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